Monday 190107

I. General Warm-up

Roxanne

 

II. Workout of the Day

Lance Schaefers 66th B-day Wod

19 AMRAP

Buy in 66 burpees

Then AMRAP in remaining time of:

1 Turkish Get-up/ side @53/35; 44/24; 35/18 or less

7 Pull-ups/ring-rows (no band assisted kipping pull-ups)

53 Double-Unders (106 single under)

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

PAIN

 

III. Accessory, Recovery, Community

Recover with a 5 min walk followed by 2 min couch each leg and or banded shoulder stretch

 

IV. Supplemental Work

Monday:

10 minute EMOM:

Min 1- 10 GHDSU

Min 2- :30s Sorenson Hold

Crossfit Enhance